Resistance Band Assisted Single Arm Pull Up

Muscles worked

Setup

1. Loop a resistance band over the pull-up bar or the top crossmember of a power rack.
2. Grip the bar with your working hand using a strong overhand or neutral grip.
3. Grip the resistance band with your non-working hand at chest or shoulder height to provide assistance.
4. Assume a dead hang position with your working arm fully extended and your core braced to prevent rotation.

How to do it

1. Exhale and initiate the pull by depressing your shoulder blade and driving your elbow down toward your ribs.
2. Pull your chin toward the bar while using the band-assisted hand only as much as needed for balance and upward force.
3. Inhale as you lower yourself back to a full hang with a controlled 3-second tempo.
4. Complete all reps on one side before switching to the other to ensure equal volume.

Form checklist

• Keep the working shoulder packed down and away from your ear throughout the movement.
• Engage your obliques and core to prevent your body from rotating or spinning under the bar.
• Maintain a vertical path; avoid swinging your legs or using momentum to reach the top.
• Ensure the working arm reaches full extension at the bottom of every rep.

Pro tips

• The lower you grip the band with your non-working hand, the less assistance you receive; use this to micro-load your progress toward an unassisted rep.
• Squeeze the bar as hard as possible with your working hand to increase neural drive and improve shoulder joint stability.

Make it harder

• Switch to a thinner resistance band to reduce the level of mechanical assistance.
• Incorporate a 2-second isometric hold at the top of the movement with your chin over the bar to build peak contraction strength.

Frequently asked

What muscles does the resistance band assisted single arm pull up work?

The resistance band assisted single arm pull up primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the resistance band assisted single arm pull up?

The resistance band assisted single arm pull up uses resistance band.

Is the resistance band assisted single arm pull up good for beginners?

The resistance band assisted single arm pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius